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06/03/23 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’


Weightlifting

8:00 minute EMOM

Muscle Snatch + Low Hang Power Snatch


Suggested starting load @ 40% of 1RM Snatch


Conditioning

"Mola Ram"


13:00 minute AMRAP

1 Wall Walk

3 Power Snatch

5 Box Jump Overs 30/24''


Rounds 1-2: 45/30kg

Rounds 3-4: 60/45kg

Rounds 5-6: 70/50kg

Rounds 7+: 85/55kg


Primary Objective: Complete 6+ Rounds


PRVN Recovery #2


Optional Accessories

3 Sets, For Quality

1:00 minute Weighted Plank 

:30 seconds Hollow Hold

:15/:15 second Copenhagen Plank

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